WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Evil Escalation Workout

    A) Run 1 Mile
    (record time)

    B) Every 3 minutes for as long as possible complete:
    From 0:00-3:00, 1 rounds of:
    10 plate/db squat raises
    10 TRX Rows
    From 3:00-6:00, 1 rounds of:
    12 plate squat raises
    12 TRX Rows
    From 6:00-9:00, 1 rounds of:
    14 plate squat raises
    14 TRX Rows
    Etc., following same pattern until you do 20 reps of each.
    (record weight used)

    C) Core Circuit

  • 22_01_2015 Workout

    Workout of the Day
    A.
    Five sets of:
    Unsupported Seated Strict Press x 5-6 reps
    (sit on a bench without back support and press the barbell from shoulder to overhead)
    Rest 2-3 minutes

    B.
    Against a 2-minute running clock, complete:
    250 Meter Row
    Ring Dips x Max Reps
    Rest 2 minutes between sets and complete four sets.

  • Munatilaus Workout

    10 eur/ kenno. Laittakaa maksu "kierroksina" tuonne repseihin.
    Maanantai-aamuun mennessä tilaukset! Tuokaa maksut seteleinä salille viimeistään tiistai-iltaan mennessä munarahapurkkiin.

  • Perform 2-3 exercise: Workout

    3 x 8-12 Ring dip (weighted)
    3 x 5 Muscle up Transition drill while keeping feet on the ground+ (ring dip )
    3×3-5 Rope climps
    1 RM Weighted Pull-Up
    5×3 Lowers from inverted hang , Muscle ups etc...

  • 29_12_2014 Workout

    Workout of the Day
    A.
    Take 10-12 minutes to practice cycling the clean and work up to a medium weight

    B.
    In teams of 5, relay through to complete 4 sets each of:
    500 Meter Row
    15 Hang Power Cleans (135/95 lbs)
    15 Chest to Bar Pull-Ups
    15 Wall Ball Shots

    *Only one partner may be working at a time so you can’t move to the next station until the person in front of you has completed all the reps

  • AMRAPPIA... Workout

    WOD:

    15 MIN AMRAP
    - 20 x DU
    - 12 x etuheilautus 32/24kg
    - 12 x gobletsquat 32/24kg
    1 MIN LEPO
    5 MIN AMRAP
    - 15 x hollowrock
    - 10 x TTB
    - 5 x KTE

  • PARIWOD Workout

    PARIWOD

    • GHD AMRAP 5 MIN
    • vatsat x 30
    • hyper extension x 30
    • ham glute raise x 20

    1 MIN lepo

    PAINONNOSTO AMRAP 5min
    - etukyykky 70/50kg x 20
    - pushpress 50/35kg x 20
    - rive 70/50kg x 10

    1 MIN lepo

    HYPPYNARU AMRAP 5min (hyppynarulla saa hyppiä samanaikaisesti)
    - single x 100
    - DU x 100
    - takaperin single x 100

    1 MIN lepo

    5 MIN maksimi soutu

    1 MIN lepo

    5 MIN maksimi sync burpee

  • Gymnastics Workout

    voimistelua

  • Monday 24th September 2018 Workout

    Strength

    Back Squat

    2-2-2-2-2-max effort @75%

    5 heavy KB swings between sets

    Linear Progression:

    Squat 3 x 5 (+2.5kg)
    Press 3 x 5 (+2.5kg)

    WOD

    90 sec max rep barbell step-ups 40/30kg
    30 sec rest
    90sec max Cal row
    30 sec rest

    3 rounds for reps

    20"" box for men
    16"" box for women

    Afterparty

    3 banded Squats 50% 1RM
    6 depth jumps

    5 sets

    1min rest between sets

  • Wednesday 19/09/18 Strength

    Strength:
    5RM Snatch

    10 min EMOM:
    3 touch and go snatch AHAP